I get a little spicy in this episode! I have been on my own fitness journey for 14 years and I have heard it all. So many comments and opinions on my body, the way I eat, the goals I have... all of it . When I first started I thought everyone would be proud, want to join me and get fit too! Or at least be supportive... and I was wrong! It turns out people make fun of things they don't understand or are not willing to work for. (Ope... READ THAT AGAIN) If you are on your own fitness journey ...
Jul 25, 2023•19 min•Season 1Ep. 70
I know it's easy to think that if you are not seeing the results you want with your workouts that you need to push harder.... do more. But does it every occur you that you might actually need to be doing less? Slowing down? Give your body a break? We, as humans, need rest. I know, I know... I didn't want to believe this either. I learned the hard way that it's true. I pushed too hard mentally and physically which led to anxiety, depression and autoimmune issues. If you are struggl...
Jul 18, 2023•27 min•Season 1Ep. 69
Macro tracking is one of the most confusing and daunting topics for my newer clients and for people that are new to fitness. It used to be very overwhelming for me too and it has taken me YEARS to figure out a way to approach macros in a way that is less time consuming and that works as a long term lifestyle. Tracking is the best way to gain the knowledge you need about food. You learn so much about calories once you start tracking and seeing food for what it actually is. Macro tracking is not a...
Jul 11, 2023•30 min•Season 1Ep. 68
I spent a lot of years chasing weight loss... when what I really wanted was to change my body composition. If I knew then what I know now I would have saved myself years of stress from restricting foods, fearing carbs, endless cardio and hating on my body. Sound familiar? When you make your goal about more than weight loss it becomes easier, more enjoyable and is much better for your overall health. When you spend years under eating and stuck in the diet cycle it wreaks havoc on your body. Your ...
Jul 04, 2023•31 min•Season 1Ep. 67
Your environment can be the reason you succeed or the reason you fail in your fitness journey. In this episode I am not talking about morning routines, meal planning, etc, Those things do not work for me. Let's dig deeper! The things you see and hear on social media, your home, your car, your friends... that is your environment. What you are surrounded by every single day has a huge effect on your mentality which affects you physically. These are the things most people overlook in their fit...
Jun 27, 2023•31 min•Season 1Ep. 66
Mindset shifts are HUGE! Once you can think about your fitness journey in a way that makes sense to you the work becomes easier. A new outlook can really change the choices you make and those choices bring results. I am sure you have heard the analogy: Walk, Crawl, Run. It's a great analogy! I took that and turned it into a Marathon mindset. A marathon is a very long race, very similar to your fitness journey. You wouldn't just wake up one morning and decide to go run 26.2 miles withou...
Jun 20, 2023•22 min
Buckle up for some real talk in this episode! As someone who has struggled with inner confidence I often get sick of hearing or seeing cheesy quotes that make me think it should be easy to attain. Confidence wasn't easy for me and in this episode I talk about the real way to attain inner confidence. REAL confidence. The kind that you worked so hard for it would be impossible for anyone to rip it away from you! Imagine what it would feel like to be so confident in yourself that even on your ...
Jun 13, 2023•26 min•Season 1Ep. 64
I just turned 42 years old. I don't think of 42 as "old" but I did grow up (for whatever reason) believing that we should naturally feel and/or look worse with age and that is simply not true. In this episode I am talking about how I am able to stay fit and make fitness simple as I get older. I do not worry about nutrition because I know exactly what to do. I do not stress about missed workouts because my body trusts me. I no longer live with a restrictive mindset ... and you don&...
Jun 06, 2023•31 min•Season 1Ep. 63
Fat Loss is not one of those super exciting topics but it really is something I enjoy talking about. If I am being honest... part of the reason you can't lose the weight is because you are not being specific enough about it. Your goal is too broad and you don't know how to narrow it down. In reality you don't want to lose weight, you want to lose FAT. Trust me. Knowledge is power and this episode is going to give some eye opening information so you can change your habits and hit y...
May 30, 2023•21 min•Season 1Ep. 62
I get this question often: "How do I know if I'm eating enough?" Your body is smart and chances are it's giving you signals to let you know whether you are eating enough or whether you need more calories/energy. Most of the physical signs of not eating enough have become so common that unfortunately we don't recognize these signs when they arise. In this episode I talk about 6 very common signs that you are not eating enough. Some additional signs include: Extreme hunger...
May 23, 2023•21 min•Season 1Ep. 61
The most common thing I hear from women that come to me for help with weight loss is "I eat pretty healthy so I don't know why I'm not losing weight!". There are so many things that go through my head when I hear this... What does "healthy" mean to you? How long have you been eating this way? Are you eating enough? Are you exercising too? Eating "healthy" isn't enough to lose weight and keep it off and here's why: Your body needs a certain amount...
May 16, 2023•29 min
The diet cycle and the constant obsession with your body can wreak havoc on your mental health. It's draining, it can make you feel like you are doing everything wrong, like you have no self control. It's draining. One of the biggest wins in my health journey has been my improved relationship with my body and my mental health. I used to say things like "The gym is my therapy" and "My workouts are my therapy" but that is not something I agree with anymore. I learned ...
May 09, 2023•30 min
So many of my clients struggle with "falling off track on the weekends". They are able to stick to their plan during the week and then blow it when it comes to days with less of a routine. I am excited to talk to you about it and let you know my thought process and what I have learned over the years. I think what I say will surprise you. I used to struggle with the same thing. I used to measure everything I ate, plan every meal, restrict foods and then fall all the way off track. I kno...
May 02, 2023•29 min
This might be one of my favorite topics and favorite episodes. If there is one think I am a master of ... it's a habit!! Habits are hard to break...good and bad. That's why it is so important to make sure your habits are geared toward your goals. Otherwise you spend a lot of time stuck in a cycle of wondering why you waste so much time doing what seems like "nothing" or why you can't seem do the things you say you will do. In this episode I dive into a few unhealthy habi...
Apr 25, 2023•26 min
This episode is a sneak peek into how I personally switch my mentality, my nutrition and my workouts going from Winter to Spring. My goals for Winter are not the same as my goals for Spring and it takes a different mindset and different actions to get me the results I want. You are getting a "behind the scenes look" at what I do for my workouts, how I change up my macros and my exact mindset shifts to make sure I am set up for success. The mindset shift, knowing WHY Being able to adjus...
Apr 18, 2023•23 min
Hitting your macros, getting at least 4 workouts in per week, executing proper form, drinking enough water, using high quality supplements... all of that matters! But there is 1 special skill you need to master to get into amazing shape, especially if you want to maintain your results for life. I have learned in my 14 year fitness journey that the thing I talk about in this episode is the magic most people are missing. It's not super sexy... but it's the truth This episode is a dash of...
Apr 11, 2023•19 min
Your focus determines your reality. When you are feeling stuck and overwhelmed in your fitness journey it's often because you lack focus. You are thinking about too many things at one time which causes you to not know what kind of action to take. (I know, I've been there!) You would like to lose weight, tone up, have energy, build muscle, fit in your clothes with confidence, fix your relationship with food... and on and on... You need to focus on ONE of those things at a time. This wil...
Apr 04, 2023•20 min
In this episode I am talking all about maintenance calories. What they are, how to find yours and why they are so important. This will help you lose weight and keep it off for life. Finding the set point of your body is so important. In fact I would go as far as to say that if you do not know your maintenance calories (your body's happy place) you will not be able to ever have the body you want. Most people are already eating less than they should be and when they want to lose weight they e...
Mar 28, 2023•22 min
If I could go back and begin my fitness journey all over again there are SO many things I would do differently! Starting with focusing on being strong and not skinny... that would have saved me a lot of time and allowed me to eat a LOT more calories! There are so many things that can distract you and cause you to not see results even though you are putting in the work. In this episode I talk about a few of those distractions. Calories burned during your workout Variety of workouts The time of da...
Mar 21, 2023•22 min
Do you ever look at someone and wonder how they are motivated to workout all the time?! I have definitely struggled HARD with feeling motivated in the past. I tried to find a strong enough "why", tried to keep the promises I made to myself and still struggled to show up at times. In this episode I break down what motivation really is, how it can be different for everyone and how you can continue to keep yourself motivated. Motivation isn't a feeling... it's a reason. It'...
Mar 14, 2023•22 min
Keeping your workouts fresh and exciting while still seeing results can be a really BIG battle in your fitness journey. In this episode I talk about 7 ways you can spice things up while still building the body you want. In my 14 year journey with workouts I have realized that if your workouts are fun but you don't see results... you will quit. On the flip side if your workouts are boring but you are seeing results... you will quit. There has to be a good balance of both to keep you wanting ...
Mar 07, 2023•25 min
A healthy relationship with food is one of my favorite things to talk about and to help my clients improve. I struggled hard with the diet cycle, thinking carbs were bad, assuming I couldn't build my dream body while enjoying foods I loved, etc! Having a healthy relationship with food is important for so many reasons. In this episode I talk about some of my past experiences/struggles with food and 3 of the main reasons why bettering your understanding of food is beneficial. These practical ...
Feb 28, 2023•24 min
If you feel like you're constantly falling off track with your fitness... LET'S TALK! I've got a few tips for you! I know it's frustrating to feel like you're always slipping up and having to start over. In this episode I talk about the 3 ways I get myself back on track immediately so you don't have to wait until the next day or even the next Monday to start again. There are a few things I do to get right back to the correct mentality when I feel crappy about some c...
Feb 21, 2023•24 min
In this episode I go into detail about how the simple mindset shift of setting STANDARDS instead of GOALS can help you take action. I have a lot of clients that come to me with a similar problem: they struggle with taking action toward their goals. For example: You have a goal of getting in 4 workouts this week..you even put them on the calendar to ensure you have the time..and still you don't get those workouts done. WHY?!? Goals can feel exciting at first and then sometimes become overwhe...
Feb 14, 2023•20 min
Late-night bottomless snacking, eating out of boredom, mindless "out of control" eating ... does sounds like you? If you've ever struggled with overeating, you're definitely not alone-I used to too, and honestly there are some days that I do too! In this episode I’m talking about WHY you feel out of control around food and the simple mindset changes you NEED to make to help you avoid feeling that way. This episode is full of what you actually want and need to hear - not BS ti...
Feb 07, 2023•29 min
I am excited to share with you exactly how I eat to keep my body in shape year-round. It's the most simple way to build and maintain your body. I have been "through the ringer" of diets and quick-fixes in my 14 year fitness journey and I can confidently tell you that right now, as a 41 year old, busy, mom of teens, this is the simplest it has ever been to maintain my body. I have tried it all: Paleo, vegan, Beachbody containers, shakes, intermittent fasting, carb cycling, obsessiv...
Jan 31, 2023•22 min
Macro tracking can be overwhelming.... am I right ?! There is so much information on the internet and each person you look up to on social media seems to be teaching macros a different way! Which leaves to figure out if it's right for you and how to start! In this episode I am breaking down how to start tracking macros as a beginner. I am also walking you through exactly how I teach my clients to track macros. I specialize in teaching busy women to track and learn about macros in a way that...
Jan 24, 2023•28 min
If you think you need a ton of workout equipment to see results in your fitness journey this podcast should change your mind! Most of my clients start with only a few sets of dumbbells...and this might surprise you, but that's how I started too! I know sometimes purchasing heavier weights isn't in the budget or you simply don't have the space for more equipment. In this episode I am talking about 9 different ways you can continue to level up the difficulty of your workouts and get...
Jan 17, 2023•19 min
I work with so many clients that almost quit their fitness journey if the number on scale doesn't go down as quickly as they would like....Sound familiar? It's great to have a weight loss goal but how quickly the weight comes off is so often completely out of our control. It's important to have other ways to measure your progress. We put so much emphasis and value on the number we see when we step on the scale. We allow it to dictate our worth and how we feel about ourselves. In t...
Jan 10, 2023•25 min
Happy New Year! If you are anything like me, you have set a New Year's resolution or some new goals that include losing weight, toning up or getting healthy. Setting goals to become better is always a good thing! But how many years have come and gone without you seeing the results you want to see?! This year is going to be different! In this episode I am letting you in on the 3 simple things that will help you see results in 2023. And let me just be honest.. A 30 day challenge and a 3 day d...
Jan 03, 2023•22 min•Ep. 41
